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Corn Chowder


  • 1/2 cup onion, diced
  • 3 cloves garlic, minced
  • 4 cups of frozen corn
  • 2 cans of light coconut milk
  • 1 can of cannellini beans
  • 1 cup water
  • 3 carrots, finely diced
  • 4 stalks celery, diced
  • 1 russet potato, cubed
  • 1.5 tsp cumin
  • 1 tsp coriander
  • 1/2 tsp black pepper
  • 1/2 tsp salt
  • 1/2 tsp crushed red pepper
  • Juice from 1/2 lemon
  • 1/2 cupof nutritional yeast


  1. Begin by sauteeing the onion and garlic in a large pot over medium heat, adding in a splash of water to prevent sticking.
  2. Once the onions are translucent, add the carrots, celery, potato, corn, cannellini beans, coconut milk, water, and spices (not nutritional yeast or lemon juice).
  3. Stir to combine and bring the mixture to a boil, then turn down to a simmer uncovered. Cook for 20 minutes, or until your potatoes and carrots are soft. 
  4. Add 1/3 of the mixture to a blender with the nutritional yeast and process until smooth. Add it back into the pot.
  5. Add the lemon juice and stir to combine. Top with green onions, cilantro, or a piece of bread and enjoy!


  • Calories: 411
  • Fat: 11.6g
  • Carbohydrates: 60.3g
  • Fiber: 12.4g
  • Protein: 14.1g